Workout Metrics: Steps vs. Time

A recent study published on Monday reveals that exercise provides significant health advantages whether people monitor their progress through minutes or steps.

This finding could help resolve a long-standing debate among fitness enthusiasts on the best way to measure workouts.

 Researchers suggest that U.S. health officials should incorporate step-based activity targets along with time-based recommendations.

KEY FACTS

The study tracked over 14,000 women from 2011 to 2022 as part of Brigham and Women’s Hospital’s Women’s Health Study.

The participants were required to wear research-grade fitness devices for seven consecutive days, removing them only for sleep or water activities.

On average, the participants exercised for 62 minutes per week and took 5,183 steps daily.

 The study, published in JAMA Internal Medicine, discovered that both higher step counts and longer workout durations were linked to lower risks of death and heart disease.

Over a nine-year follow-up period, the most active 25% of women, whether measured by steps or minutes, exhibited a 30% to 40% reduction in risk compared to the least active women. Additionally, the top 75% lived 2.22 months longer (for those with more minutes) and 2.36 months longer (for those with more steps) than the bottom 25%, irrespective of BMI.

However, each tracking method has its limitations. Step counts may not reflect the intensity of activities like biking and swimming, which are easier to monitor by time.

Additionally, older adults often accumulate steps from everyday activities like cleaning and errands.

BIG NUMBER

3.2 million people die annually due to insufficient physical activity, according to the World Health Organization.

This makes it the fourth leading cause of death globally. About 23% of adults and 81% of school-aged children do not get enough exercise.

CRUCIAL QUOTES

“With more people using smartwatches to measure their steps and overall health, we saw the importance of ascertaining how step-based measurements compare to time-based targets in their association with health outcomes—is one better than the other,” stated Dr. Rikuta Hamaya, lead author and researcher in the Division of Preventive Medicine at Brigham and Women’s Hospital.

KEY BACKGROUND

The U.S. health guidelines, last updated in 2018, recommend at least 150 minutes of moderate-to-vigorous physical activity per week (such as brisk walking) or 75 minutes of vigorous activity like jogging.

 These guidelines do not consider the number of steps. The researchers argue that step-based exercise goals should be included in future guidelines alongside time-based ones. Previous research has shown that walking 10,000 steps a day is associated with lower risks of dementia and heart disease.

However, other studies suggest that fewer steps can still support a healthy lifestyle. For example, taking just over 2,300 steps a day significantly benefits heart health, and every additional 1,000 steps beyond 4,000 reduces the risk of early death by 15%, up to 20,000 steps.

TANGENT

Fitness trackers and smartwatches may also assist in weight loss.

 According to a 2021 study, participants wearing research-grade fitness devices lost an average of about 10 pounds over 12 weeks, while those using commercial-grade devices like Fitbits and Apple Watches lost around six pounds.

Researchers attribute this weight loss to the constant health-related reminders provided by these devices, making it easier for users to track and achieve their fitness goals.

Source: forbes

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